Endurance Rowing sprinkled with some Threshold Training (40 Minutes)

Workout (28 Minutes) Power Pyramid 14 X 2:00 Work Intervals with no Rest in between

Warm Up (12 Minutes) Test the Waters 4 X 2:30

30 Minute RowAlong at 26spm with power strokes

5 Minute Steady State at Moderate+ Intensity @Damper Setting of your choice - 6

10 X 1 Minute Intervals with 30 Seconds Rest in between Power will remain at Moderate Intensity* (working in Watts)

Warm Up - 10 Minute Steady State @24 Stroke Rate

Cool down

Round 5 - 3 Minutes at an Easy Intensity (Stroke Rate of 24) 2 Minutes at a Moderate Intensity (Stroke Rate of 26) 1 Minute of a Hard Int…

Round 4 - 3 Minutes at an Easy Intensity (Stroke Rate of 24) 2 Minutes at a Moderate Intensity (Stroke Rate of 26) 1 Minute of a Hard Int…

Round 3 - 3 Minutes at an Easy Intensity (Stroke Rate of 24) 2 Minutes at a Moderate Intensity (Stroke Rate of 26) 1 Minute of a Hard Int…

Round 2 - 3 Minutes at an Easy Intensity (Stroke Rate of 24) 2 Minutes at a Moderate Intensity (Stroke Rate of 26) 1 Minute of a Hard Int…

Round 1 - 3 Minutes at an Easy Intensity (Stroke Rate of 24) 2 Minutes at a Moderate Intensity (Stroke Rate of 26) 1 Minute of a Hard Int…

Warm Up (15 minutes) - 3 Rounds: 3 Minutes of Work, followed by 2 Minutes of Rest Work

The Stretch - Day 20

The Stretch - Day 19

The Stretch - Day 18

30 minutes at 22 spm

Warm up and drills

35 Minute RowAlong at 26spm with power strokes